The Importance of Sodium

Overview

Although it’s often touted as a nutrition villain, sodium actually plays a variety of important roles in the body. Sodium not only helps maintain healthy fluid balance, it also contributes to proper muscle contraction and nerve impulse conduction. Still, the body needs far less sodium than the average person actually consumes -- and the importance of sodium is negated when too much of the salty stuff fills the bloodstream.

How Much Sodium Should Someone Have in a Day?

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According to the Centers for Disease Control and Prevention, the human body needs only 180 to 500 milligrams of sodium per day to maintain its healthy function. However, the CDC recommends an adequate intake of 1,500 milligrams per day to account for sodium lost through sweat. Although there is no benefit to consuming more than the adequate intake, the CDC has set an upper limit of 2,300 milligrams per day -- this is the highest daily amount of sodium that should pose no health risk to most healthy adults.

How Much Sodium Should You Have a Day on a Low Sodium Diet?

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When following a low-sodium diet, aim to eat no more than 2,000 milligrams per day. If you are older than age 50, of African-American descent or have high blood pressure, diabetes or kidney disease, the CDC recommends further limiting your daily sodium intake to no more than 1,500 milligrams. Reduce sodium intake by using fresh ingredients, avoiding processed foods and rinsing all canned foods before consuming them.

What is the Normal Amount of Sodium Needed Each Day for an Adult Male?

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The CDC recommends that adults consume about 1,500 milligrams of sodium per day, although most healthy adults can safely consume up to 2,300 milligrams. When reading food labels, check the serving size at the top of the label -- the sodium quantities identified on the label are for one serving only. According to the CDC, the average adult consumes far more sodium than necessary with an average intake of more than 3,400 milligrams per day.

How Many Milligrams of Sodium Per Day for a Child?

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The recommended daily sodium intake for children varies by age. According to the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine, daily sodium recommendations for children are 1,000 to 1,500 milligrams from ages 2 to 3 and 1,200 to 1,900 milligrams from ages 4 to 8. Children ages 9 to 13 should consume 1,500 to 2,200 milligrams of sodium per day, while children ages 14 and older can safely consume 1,500 to 2,300 milligrams.

How Much Sodium is in a Child’s Normal Diet Per Day?

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According to the U.S. National Library of Medicine, a 2012 study by researchers at the CDC found that most children consume well above the recommended daily intake of sodium. After surveying more than 6,000 children over five years, researchers found that the average child consumed 3,400 milligrams of sodium per day -- more than 1,000 milligrams above the upper intake. The study also found that sodium intake increases with age, and boys tend to consume more sodium than girls -- roughly 900 milligrams more per day.

Does Sodium Contribute to High Blood Pressure?

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Although sodium itself does not cause high blood pressure, excess sodium can contribute to the condition. When the body cannot effectively eliminate sodium, it accumulates in the bloodstream. Since water is attracted to sodium, it rushes into the bloodstream and increases the total blood volume. To circulate this increased blood volume throughout the body, the heart must pump harder -- which increases the pressure in your arteries, resulting in high blood pressure.

Can You Lower Your Blood Pressure on a Low Sodium Diet?

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In many cases, following a low-sodium diet can lower blood pressure. Reduced sodium intake contributes to better fluid balance and an easier workload on the heart. However, reducing your salt intake likely won’t make a significant difference if your high blood pressure is related to another factor, such as smoking, obesity, excessive alcohol consumption, stress or genetics.

About the Author

Krista Sheehan is a registered nurse and professional writer. She works in a neonatal intensive care unit (NICU) and her previous nursing experience includes geriatrics, pulmonary disorders and home health care. Her professional writing works focus mainly on the subjects of physical health, fitness, nutrition and positive lifestyle changes.